Squat jumps

This is a great variation of the power of the squat. You still lower slowly, but explode up from the bottom of the squat. When landing, try to slow down your momentum so that you are also working your muscles on the descent.

Crunches

The crisis is a great base of exercise ab.

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Lie on your back.Place your hands on the side of your head or plane next to you. Do not pull on the head or neck.Tense the abs to take the torso off the floor, while at the same time using the abdominals to raise the legs in the air to complete the crisis.Hold for 2-3 seconds before returning to a flat initial position. A contraction is a repetition.

Jackknife From Lying Flat

The knife is another great exercise to hit the total length of your abdominal muscles.

Lie on your back with your hands stretched over your head.Relate your abdominal muscles, raise your torso and keep your arms next to your head to the top of your crunch.At the same time, use your abs to lift your legs towards you while keeping them straight.When you are in the highest part of your crisis, continue moving your arms to the side of your legs, tensing your abs in this position.Slowly reverse this movement, lowering your legs and torso until you are lying down again. This is a representative.

Body weight holsters

The pistol squat is the king of the lower body, bodyweight exercises. It is very difficult to master, but incredible in the construction of strength and the size of the legs without weights. Besides, it’s a great party trick!

Stand on one leg, achieving balance and making sure your weight goes through the heel. Extend your arms in front of you and lift the other leg so that the knee bends. His raised leg will form a counterweight to give him stability.

It really squeezes your core and the leg you’re standing on. Slowly bend the leg down the torso down. Take it easy.At the lowest point, your butt should be an inch or two off the ground and your other leg should extend straight in front of you.Squeeze your leg again, slowly lifting your body up again. This is a representative (congratulations)!Repeat on the other leg.

Squat with lateral lift of the leg

This is a great dynamic movement to hit multiple muscle groups.

Hold a dumbbell in each hand, clean up to shoulder height. Perform a standard squat, going down an inch or two above the ground.Squeeze your glutes and hamstrings to send your torso up. As you are almost standing straight again, lift one leg to the side, squeezing the buttocks, the core and the hip abductors.Keep your leg on top for 1-2 seconds before lowering it slowly again. This is a representative.Repeat for the other leg.

Glute bridge to raise the leg

This variation of the gluteal bridge helps to eliminate some stability while working your legs.

Make a standard glute bridge.At the top of the buttock bridge, tense the hip flexors and abs, lifting one knee until it is directly above you.Slowly return the leg back to the ground. This is a representative.Repeat with the other leg.

Bridge of buttocks

An essential movement to grow big buttocks!

Lie on your back with arms at your sides.Bend your knees and place your heels on the floor.Squeeze the buttocks to lift the hips off the floor until your knees, hips and shoulders are aligned. Hold for 2-3 seconds at the top.Slowly release it down until your hips are on the floor. This is a representative.

Donkey Kicks

Start on your hands and knees. Place your hands directly under your shoulders.Squeeze the gluteus, kicking one leg back towards the sky with the knee bent, squeezing the top for 2-3 seconds.Slowly return the leg until it is in both knees. This is a representative.Repeat for the other leg.

Swimmers

Swimmers are an excellent way to work your entire body while exercising your lower back.

Lie on your stomach and squeeze your glutes as hard as you can, lifting both legs off the floor.

Move forward with your arms, keeping your palms down a few inches above the ground.

Lift your alternate arm and leg in the air, tightening all the muscles from the shoulders to the buttocks.